The On-the-Go Cardio Workout

By Anonymous -

A workout that builds muscle and counts as cardio? That's serious multitasking. One that blasts calories and increases strength using just your body weight? That's seriously genius. Rev your heart rate and your hot-body results with this 24-minute no-equipment workout created by Brynn Jinnett, founder of Refine Method. Perform the following four exercises in order as prescribed. Complete four total rounds.

MOVE 1

Squat Jump
Squat Jump
Kagan McLeod

Stand with your feet hip-width apart, then bend your knees to lower your body into a squat (a). Pressing through your heels, straighten your legs as you jump off the floor (b). Land softly and immediately lower into another rep, and continue for 30 seconds. Rest 15 seconds, then continue to the next move.

Quick Tip: Make it easier by skipping the jump every other rep (and just performing a regular squat)

MOVE 2Bear Crawl
Bear Crawl
Kagan McLeod

Start on all fours, back flat and core tight, then slightly lift your hips to raise your knees off the floor. Walk your right hand and left foot forward, then your left hand and right foot; continue crawling forward quickly for 30 seconds, then rest 15 seconds. Repeat the pattern, crawling backward, then move on to the next exercise.

MOVE 3Clock Lunge
Clock Lunge
Kagan McLeod

Step your right foot forward and lower into a lunge (a). Return to start, then step to the right and lower into a side lunge, keeping your left leg straight (b). Return to start, then step your right foot back and lower into a reverse lunge (c). Return to start. That's one rep. Repeat for 40 seconds; switch sides and repeat, then rest 15 seconds before continuing to the next exercise.

MOVE 4Inchworm with Pushup
Inchworm with Pushup
Kagan McLeod

Place your hands on the floor in front of you, legs straight (a); walk out so your body forms a straight line (b), then complete a pushup (c); slowly step your feet toward your hands, legs straight. Stand; that's one rep. Repeat for 30 seconds; rest for 15 seconds, then return to the first exercise.

Quick Tip: Make it harder by adding an X-jump (dip into a half-squat, then jump into the air and make an X with your arms and legs) before every rep.

PUBLISHED: SEPTEMBER 5, 2013   |  BY JESSICA CASSITY

Women's Health Magazine

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